Can you be a vegetarian and an athlete?

People become vegetarian for many different reasons;  these reasons can range from health maintenance all the way to animal rights.  I have personally tried different vegetarian diets and did not feel like my performance was optimal without any animals products in my diet, but that doesn't mean that I think being a vegetarian is wrong, or even non optimal.  I have come to the point where I am happy to say I am a flexitarian (a person who eats a mostly vegetarian diet with occasional meat).  I'd like to share some stories of athletes that are very successful with a vegetarian life style and explain some of the pros and cons of a vegetarian diet so that you can make your own decision.

UFC star and strict vegan Jon Ficth.

The first group of athletes I would like to mention are: Jake Shields, Nate Diaz, Nick Diaz, Jon Fitch, and Mac Danzig, these men are all combat athletes at the highest level and are all vegetarians.  Jake, Nate, and Nick are all training partners and Jake Shields (a life long vegetarian) convinced his buddies to start up a lacto-ovo diet (these vegetarians eat dairy and eggs but no meat).  They all make strong claims that their vegetarian diets speed recovery and allow them to work harder than anyone else.  Jon Fitch is a fairly recent convert to vegan ism after his wife slowly convinced him about the benefits of a vegan diet.  He has also made claims about recovery time being decreased and also says he feels better in his training than he ever has before.  Mac is a strong advocate for animal rights.  He has stated in interview that at age 13 he witnessed a pig being slaughtered and they made eye contact, which made a profound effect on his life.  Mac is a strict vegan and also claims to enjoy a host of benefits from a vegetarian diet.  None of these men exhibit poor performance or seem hindered by their diets in competition, on contrary they are all well known for being exciting and dynamic fighters.

While there are many athletes who enjoy vegetarian diets that I could cover I want to mention just one more, his name is Brendan Brazier.  Brendan is a professional iron man triathlete, while this is impressive enough in itself he also follows a very strict, raw, vegan diet.  Brendan participates in super long distance running, biking, and swimming.  He recently even set a record for longest distance covered in 24 hours of straight running.  Not only does he eat a vegan diet, but also a diet where about 95% of his food consists of raw uncooked fruits and vegetables.  I personally own his book and recommend it as a good read for anyone considering a vegetarian and especially a vegan diet.  Another impressive quality is that in opposition to most triathletes and long distance runner Brendan sports a healthy looking and muscular frame.

So if you were to decide to become a vegetarian there could be some potential problems that lay in wait for you down the road;  these problems can include: iron, calcium, vitamin b12, and omega fatty acid deficiencies.  These deficiencies can be avoided but will require some pretty involved planning on your part to do so.  You must learn the sources of these nutrients and ensure that you get significant amounts of them each day to prevent deficiency.  Vitamin b12 and iron deficiency can both cause anemia, which can impact athletic performance extensively, while omega-3 fatty acids are important for: brain function, healthy joints, immune health, and to fight off inflammation.  You must also ensure than you get adequate protein intake from plant sources including: nuts, beans, lentils, and soy.  Pea protein isolate and soy protein isolate are both excellent supplemental proteins for vegetarians.  While it is not impossible to consume adequate protein through plant sources it is much more involved than when you consume animal products.

On the flip side, vegetarian diets can bring with them a whole other set of benefits including: lower cholesterol, a healthy heart, lower blood pressure, lower incidence of Type 2 diabetes and cancer, and also a longer life span.  Vegetarians often report increased energy levels, mental clarity, and increased recovery, although these are subjective and not easy to measure.  Vegetarians also enjoy the peace of mind that they do not eat animals that were raised in poor living environments.  Whether you are an advocate for animal rights or not, I doubt there are many people who can watch the horrors of factory farming on FOOD INC. and not become disgusted with the current meat and dairy industry.

I'd like to close with my personal beliefs and experience with vegetarianism.  The most accurate definition for my diet would be flexitarian

I am not saying that I don't agree with a vegetarian diet, only that a vegetarian diet does not agree with me.  I know plenty of people who enjoy vegetarian diets and the list of athletes I provided should serve as a way to reinforce the idea that a vegetarian diet CAN be a viable diet even for professional athletes, but you must learn and be knowledgeable on the subject.  The only way to know for sure is to give vegetarianism a try and see how you feel with it.  There is a good chance you might never go back.

I recommend getting or renting Brendan Brazier's book THE THRIVE DIET if you are interested in learning more about raw foods or becoming a vegan.  Please feel free to comment here or on my new facebook page if you have any tips, suggestions, or personal experience with a vegetarian diet.

http://www.facebook.com/pages/Chasing-the-Dream/313656871980516?sk=wall

Here is a food blog by fighter Jon Fitch where he runs through a day with a vegan diet.

Read More

What is Brazilian Jiu Jitsu, and why should EVERYONE try it?

Please take a few seconds to check out my new website Http://www.makeyourbestself.com
Facebook.com/makeyourbestself
Twitter.com/makeyourbstself
Pinterest.com/makeyourbstself
https://plus.google.com/u/0/b/113131083653805577438/113131083653805577438/about/p
https://www.youtube.com/channel/UCh9p6_fqUbm6DAMvU32EUbA


Brazilian Jiu Jitsu is a new and quickly growing sport here in the United States.  Brazilian Jiu Jitsu was first brought into the public eye in the 90's when a 180lb man named Royce Gracie arrived on scene at the first Ultimate Fighting Championship and went all the way to win the entire tournament.  The early UFC tournaments basically served as unintended infomercials as people watched a relatively average looking man dominate: boxers, kick boxers, karate masters, and muscle bound men in a decisive fashion.  It became apparent as martial arts battled other martial arts that Brazilian Jiu Jitsu was a serious art, and that even a small man could learn to defend himself against other highly trained fighters.  Contrary to what we see on T.V. in the form of MMA, BJJ itself is a not striking art.  Although in self defense BJJ practitioners learn how to defend basic strikes: punching, kicking, elbows, and knees, they are not part of the typical curriculum.  In BJJ athletes and students learn proper use of body mechanics and balance to: control your opponent, achieve mechanically superior positions, and apply holds and joint locks to subdue an opponent.  The basic principle is that even a small child could learn to subdue a large man with the proper technique.

Okay, but why should you give it a try?  Brazilian Jiu Jitsu is: an excellent workout, promotes humility and humbleness, builds character, promotes abstract thinking and logic, promotes flexibility and balance, and can boost confidence.  Most of the people I meet who train in BJJ are better people because of the sport.  It seems like BJJ truly becomes a lifestyle for most of those involved, this isn't to say that everyone develops ambitions of becoming a world champion, but most end up: eating better, losing weight, becoming more confident, and more humble at the same time.  People of all ages can benefit from BJJ class; I have personally met 60 year olds and 6 year olds who are starting their journeys in Jiu Jitsu, I have met large and small, black and white, male and female, and people from all different countries all together in one class.  At my current gym (Alliance Atlanta) we have all different nationalities, colors, and body types.  In a way BJJ can truly unite us all together.

BJJ class is also an excellent place to meet friends and people of character.  I don't truly bond with many people (and a big part of this has to do with my own obsession of Jiu Jitsu) but, I have made many lifelong friends in BJJ.  There is a large community of people involved in the sport and it is constantly growing; you meet tons of interesting people every day: doctors, lawyers, producers, business owners, and laborers.  It is truly amazing that people who may never have had contact with each otherwise can share a common bond of Jiu-Jitsu and be the best of friends.  I always have a great time when I spend time with someone that shares my love of the sport; we may be doing any numbers of things, but we are united in our passion for the sport.

The Brazilian Jiu Jitsu lifestyle is a healthy and exciting life to live.  People often start out doing BJJ to learn self defense, and end up: losing weight, making friends, learning to eat a healthier diet, and sometimes people even meet a best friend or a find a date.  The possibilities are endless in Jiu Jitsu, there are countless ways that it can change your life for the better, but you have to take a leap of faith and go to that first class;  there is nothing to be afraid of, for the most part, the BJJ community is full of wonderful and diverse people who will accept you just as you are.  So the only question left is what are you waiting for?!  Get online and find a gym near you, call the school and set up your intro class or just walk in and talk to the instructor.  I guarantee he will be happy to see you and I am pretty sure you'll be happy you gave it a try.

Please take a few seconds to check out my new website Http://www.makeyourbestself.com
Facebook.com/makeyourbestself
Twitter.com/makeyourbstself
Pinterest.com/makeyourbstself
https://plus.google.com/u/0/b/113131083653805577438/113131083653805577438/about/p
https://www.youtube.com/channel/UCh9p6_fqUbm6DAMvU32EUbA

Read More

Shopping on a budget

Shopping for healthy foods can be expensive especially if you buy organic food like I do.  Here are some quick tips that can save you cash at the store so you don't have to break the bank to break your bad eating habits.

1) Avoid buying premade foods.-  Most of the time it is much cheaper to make your own meals than to buy something premade.  For example: for an organic burrito you may pay 2-4 dollars depending upon the store and the brand of the food.  To buy ten of these may cost between 20-40 dollars total.  For that same 40 dollars you could easily buy organic chicken or beef, all of your spices, organic beans, organic tortillas, and make 15 or even 20 burritos yourself.  Chances are your portions will be bigger as well!

Look for bulk bins like this at your super market for added savings at checkout.

2) Buy in bulk.  Often times you may find that you can find bulk bins at some health food stores where you can get organic foods like: oatmeal, beans, rice, lentils, nuts, and seeds for cheap.  Usually these bins pour out into one of the bags available from the store, you can either leave them in bags at home, or invest in some good tupperware so you can store foods longer.  This also applies to things like produce and meats, if these items are on sale or are cheaper per pound at a higher amount try to take advantage of it.  Often times I will see apples marked at 2 dollars per lb, yet there are 5lb bags for 4.99 in the same store.  I am not advocating buying more than you need, but if you will eat it or you can find a way to store it its a good way to save some money.

3) Shop around.  By not buying things at the first place you see them sometimes you can find them cheaper somewhere else.  For example I frequently shop at 3 different stores.  I have a rough idea in my head about what things are at each store, and where things are cheaper.  I may not be able to find seaweed at store b or c, so I have to use store a.  Sometimes a, b, and c all carry an item and then I of course chose the store with the lower price for the item in question.  This also applies heavily to online shopping.  You can often order bulk supplies from online cheaper than you buy them at the store.  Many websites offer lower prices for higher quantity purchases, make sure to check into this especially on bulk items and dried goods.  Nutsonline is a very good website for bulk dried goods and powders.

4) Avoid buying drinks.  Drinks you buy at the store like: tea, cola, juices,and lemonades can be incredibly pricey.  These drinks often are not filling and are usually pasteurized at high temperature which destroys a high level of the nutrients that may have been present before heating them.  Juices are also high glycemic, and don't usually provide dietary fiber.  To save dollars at the store, leave juices on the shelf and just buy fresh produce instead.

5) Pay attention to serving sizes and weight.  Some companies will engage in trying to trick their customers.  I often see two boxes of cereal sitting next to each other.  One box is significantly bigger than the other and also slightly more expensive than the other and it would appear the bigger box is the better value, but if you look closely you will see often times the larger box actually has less food inside!  By reading on the front label you can tell how much weight is actually present in the box.  Many companies use much bigger boxes to give off the illusion that there is more content, but reality is not always as it seems.

If you follow these guideline you should be able to save some dollars each week when you are buying your groceries.  If you have any other creative ideas, please feel fee to comment below and add your input!  Thank you to my readers, and please subscribe to email updates or add me on facebook if you haven't already to receive notification when I publish a new post.

Read More

Four supplements that burn fat.

Please take a few seconds to check out my new website Http://www.makeyourbestself.com
Facebook.com/makeyourbestself
Twitter.com/makeyourbstself
Pinterest.com/makeyourbstself
https://plus.google.com/u/0/b/113131083653805577438/113131083653805577438/about/p
https://www.youtube.com/channel/UCh9p6_fqUbm6DAMvU32EUbA

I would like to cover a few of the supplements I use personally in the process of leaning out before a competition as well as shed some light on a few other supplements that I believe have some merit in my next supplement post.  For the most part, I am a firm believer in simplicity, I think as humans we tend to over complicate things to the point of no return.  I like to take supplements that have plain labels and ingredient lists that don't exceed four or five things tops.  Most of the products you would be handed at a vitamin store, in order to help you lose weight, would have ingredients lists that take up half the bottle, and also have proprietary blends (so you won't even know for sure how much of anything is in the product).  By keeping it simple and buying standardized supplements from small companies you have a much better chance of getting what you pay for and you can also save some money in the process.


1) Psyllium husk.  Psyllium husk is an insoluble dietary fiber supplement.  The direct effects of this supplement will not cause fat loss (but, it will cause weight loss), pysllium has no direct properties that burn fat or speed metabolism however, psyllium husk does have some beneficial effects that will help you lose fat and inches around your waste.  First off, psyllium husk is almost pure insoluble fiber and has the following beneficial effects on weight loss:  fiber lowers glycemic index of other carbohydrates you eat with it, which lowers insulin levels, fiber helps cleanse the colon which will cause some weight loss, and fiber taken before meals will also lead to a full sensation and help you to eat less at meals without being hungry.  Taking nine tablespoons of this supplement three times a day in divided doses with meals will definitely encourage weight loss both from fat and from the colon.

2) Green tea or EGCG extract  EGCG is the main fat burning ingredient found in green tea.  You can chose to buy a standardized extract that specilifically lists the amount of this ingredient or you can do what I do and drink 6-8 cups of green tea per day while you are looking to trim down.  If you opt for the pill form make sure you find an extract that has at minimum 200mg of EGCG per serving and take one serving three times per day with meals.  If you chose to drink the tea itself brew 4 bags in the morning, then rebrew the same 4 bags two times more throughout the day.  I touched on green tea more in depth here if you care to learn more.>http://everystepblog.blogspot.com/2011/11/power-of-small-green-leaf.html.  Drinking green tea also gives you the benefit of the caffeine that is present in the tea, which is also a strong and proven fat burner.

3) Synephrine or Bitter orange-  Synephrine or bitter orange extract is a supplement that is very similar in fat burning action to ephedra, but is considered much safer and doesn't actually raise the pulse rate.  People with any sort of heart disorder are generally discouraged from using caffeine, ephedra, or other stimulants, but synephrine goes around this issue without raising blood pressure or pulse rate in most studies.  Although synephrine does not appear to be as effective at fat burning as ephendrine in most studies, it is also quite a bit safer.  Doses range from 10 mg to 30 mg per capsule, I usually take 30 mg, three times per day when I am looking to trim down.

4) Water!!.  If you have read my blog before you know how much I love water and I know water is not a supplement but it's importance cannot be over stressed.  Water is necessary for metabolism and the more water you drink the more effective your metabolism keeps going.  Most of us have been told eating smaller meals is good for metabolism and that it is like throwing little bits of wood into a fire to keep it going;  water works much in the same way for weight loss.  I normally drink around 1 gallon per day of water, but when I am trying to lose weight I try to drink up to 2 gallons per day.  Water must be warmed to body temperature before it can be processed by the body, so drinking cold water actually burns calories.  Water also helps you to feel full and not over eat which can help you cut calories without going crazy.  Read more about water here>  http://everystepblog.blogspot.com/2011/11/get-in-h2-kn0w.html

5) Cayenne.  Cayenne pepper is a well known thermogenic.  Thermogenics work by raising body temperature, which raises basal metabolism, which in turn burns calories and fat.  Cayenne pepper also stimulates the immune system, and increases blood flow.  If you can stand the heat try to add some cayenne to a few of your meals each day, or if you don't like spicy foods you may want to look into getting cayenne in capsule form.

Look for a later post where I'll teach you how to put it all together: supplements, weightlifting, cardio, and diet, all in order to trim down and lose body fat.  For now if you are looking to trim down its always safe to assume: if you eat smaller more frequent meals, drink extra water, get more active, eat a little bit less, take extra fiber, and try to eat a vegetable at each meal, you will probably start losing weight or inches.  Please leave any comments or questions below, and don't forget to add me on facebook, or subscribe for email updates when I make a new post.

Please take a few seconds to check out my new website Http://www.makeyourbestself.com
Facebook.com/makeyourbestself
Twitter.com/makeyourbstself
Pinterest.com/makeyourbstself
https://plus.google.com/u/0/b/113131083653805577438/113131083653805577438/about/p
https://www.youtube.com/channel/UCh9p6_fqUbm6DAMvU32EUbA

Read More

Healthy eating with a hectic schedule.

Eating healthy doesn't have to take too much time.  Since a healthier diet means that you avoid processed foods you often miss out on convenient foods like T.v. dinners or fast food, but that doesn't mean you have to spend all day preparing food yourself either.  In many ways I actually spend less time cooking and preparing food than I used to because of my diet being healthy.  The vast majority of my diet is fruits and vegetables so it is very easy for me to grab a bag of spinach and eat it in the car on the way to a BJJ class, and then pull a banana and a protein shake out of my bag and have that after training.  When the majority of your diet is fresh, raw, fruits and vegetables you don't have to do much prep for a snack or meal.  I also eat a lot of nuts and seeds: almonds, cashews, pumpkin seeds, brazil nuts, etc.  I usually only eat 1 or 2 cooked meals per day and I prefer it that way for several reasons: cooking takes longer than grabbing a piece of fruit, raw foods have all of the natural enzymes and nutrients intact, and cooked foods take longer to digest (when you are constantly coming from or going to a workout you don't want a stomach full of food). We have all heard we need to eat 6 meals a day and very few of us, if any of us, have time to cook 6 meals per day.  Here are some ways you can still eat healthy when you don't have time to prepare a meal.

1). Graze-  I am constantly eating something; eating small bits here and there of healthy foods is an easy way to save time in meal prep.  By grabbing a little something frequently you can curb hunger and decrease prep time.

2). Make big meals and reheat leftovers-  Think of a homemade T.V. dinner.  Sometimes I  make a huge pot of chili on Sunday or Monday and eat a serving every day during the week.  It takes much more time to actually cook something yourself so if you have something in the freezer or refrigerator ready that you can just heat up you can save time in a pinch.  This can get old though if you don't like the meal so use something you would like to eat again.

3). Make 2 snacks a day nuts and fruit-  Nuts and seeds are incredibly healthy and also very convenient.  Nuts take zero time to prep, just throw them in a zip lock bag or Tupperware and eat them when you are ready.  Pair a serving of nuts with a piece of fruit, or even add dried fruits like raisins or prunes and have your own trail mix.  To save even more time you make big batches of trail mix and grab a handful as you walk out the door.  One of my favorites is a handful of cashews, a handful of almonds, and a small handful of raisins.

4). Pack the night before-  I work every other weekend 12 hours shifts at my nursing job.  Working for 12 hours straight, and being on your feet constantly is hard enough, pair that with constant stress and its incredibly hard to eat healthy.  12 hours is a long time and eating every 3 hours means I need to have at least 4 meals there to have throughout the day.  I spend about 1 hour on Friday evenings preparing all of my food for the day.  I usually take things like: fruit, nuts, and protein bars that I can carry around with me and have as a snack.  I also take things like: boiled eggs, carrots, and cheese for additional snacks.  Then I take my actual lunch which is usually a salad with chicken or steak, soup, fruits, and sometimes a sandwich.  By packing the night before I can ensure I have enough food which saves me from needing to go out for something unhealthy.

5) Get used to bars-  Finding a good protein or energy bar can be a life saver when you are in a time pinch.  Having the ability to open a pantry and grab a healthy snack that's prewrapped can save you a ton of time.  I try not to depend on bars too much, but do I usually take one with me to work.  If you work 5 days per week, then taking a bar along with you might be a good idea.  I personally like builder bars, any other cliff bars, larabars, and raw food bars.

6) Sweet potatoes-  Sweet potatoes can be cooked in the microwave in about 5 minutes and are a good source of nutrients and calories.  Just wash them well, poke holes in top and bottom with a fork and place on a microwave safe plate for 2 minutes 30 seconds, then flip them over rub with a little bit of oil and microwave for another 2 minutes and 30 seconds. You can read more about sweet potatoes here if you would like to learn more about them http://everystepblog.blogspot.com/2011/11/15-super-foods-everyone-should-add-to.html

7) Purchase some whey protein-  Whey protein is very convenient and one of the few sources of protein that doesn't need to be refrigerated.  You can put a scoop in a shaker cup and you have a great post workout snack that takes just a few seconds to put together.

Popeye didn't have time for a salad, but he still ate his spinach.

8) Don't be picky.  What I mean by this is to eat for functionality.  Maybe you don't have time for a salad with all the fixings but still need to eat something.  Grab a plastic bag, stuff it full of spinach, and eat it with your hands.  It may not taste the best but if you are really in a hurry eating spinach with your fingers can save time.  I love doing this, and I actually like to pretend that I am a dinosaur when I am munching down spinach with my hands!  A salad with dressing and tomatoes might taste better, but whats more functional?

9) If you have to do fast food...  I think about the best place out there if you have to do fast food is subway.  If you order honey oat bread it is whole grain and high in fiber, plus they have real, veggies.  A salad is always going to be your healthiest option, unless you are at taco bell and then it is actually your worst option, so if you have to eat fast food, try to eat something green.  You will definitely feel better afterwards.

Don't buy this salad!!  If you don't believe me look up the nutrition facts!

There's my list of suggestions for eating healthy in a pinch.  If anyone has any other suggestions feel free to comment below, or leave any questions that you may have.  This is not an all inclusive list I'm sure but they are some of the tricks I use to find time for meals in between workouts.

Read More

A beginner's guide to power lifting.

Please take a few seconds to check out my new website Http://www.makeyourbestself.com
Facebook.com/makeyourbestself
Twitter.com/makeyourbstself
Pinterest.com/makeyourbstself
https://plus.google.com/u/0/b/113131083653805577438/113131083653805577438/about/p
https://www.youtube.com/channel/UCh9p6_fqUbm6DAMvU32EUbA

As promised this article will explain what lifts to perform to increase functional strength and stability, and to ultimately build the base of your weight training system.  I will also give a brief explanation of each lift, offer some of my advice and tips on each subject, and ultimately give you some good resources to check up on and follow to help you with any issues you may have while starting out or later down the road on your journey.  I will update and add new articles on different routines for more advanced lifters, and also talk about different routines you can use to develop specific traits like power or endurance in the future.  This article will serve as the platform for new lifters and ultimately will be what I recommend for any beginning lifter, or anyone who doesn't have a significant strength base already.  Feel free to check out these links to a great website that has established standards for lifters on most of the core lifts.  Check them out and see where you stand on each of your lifts.

Bench Press-http://www.exrx.net/Testing/WeightLifting/BenchStandards.html
Squat- http://www.exrx.net/Testing/WeightLifting/SquatStandards.html
Deadlift-http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html
Overhead Press-http://www.exrx.net/Testing/WeightLifting/PressStandards.html

The beginners program looks like this:

StrongLifts 5x5 Workout A	StrongLifts 5x5 Workout B
Squat 5x5	Squat 5x5
Bench Press 5x5	Overhead Press 5x5
Barbell Rows 5x5	Deadlift 1x5

It is called Strong Lifts 5x5.  Stronglifts.com is the host website.  You simply do this workout 3 days per week.  Start out with workout A, take a day off then perform workout B.  Alternate workout A and B with at least one day of rest in between each workout and add 5 lbs each time you successfully complete the workout.  This method works and is one the best ways to build strength in a beginner.  The goal is to start out the first week with a weight that is very easy!  Focus strictly on the form of your lifts, and make sure your form is perfect!  The first four weeks you will complete easily, but continue adding weight and you will be adding huge weights onto the bar each session before you know it.  The main thing with this program is this... DON'T CHANGE ANYTHING!!!, do not add exercises, do not add more weight than recommended.  This program is based off an old and proven method of power lifting called linear progression.  By adding exercises, doing more than recommended, adding too much weight etc., you will create over training, hinder recovery, and ultimately prevent strength gains.  Do the program as written.  I lift Mon, Wed, Fri, and take off the weekend.  If you are looking to gain serious strength you must ensure that you eat enough as well.  Do not try to gain strength on a caloric deficit, it will not happen, make sure to eat for strength gains.  If you are overweight and wanting to trim down, try to eat enough to just maintain your weight.  Slowly body fat will be replaced by muscle and then when you have a solid strength base you can begin to shed fat, which will be much easier thanks to all of the newly earned muscle.

If you would like to download a free template of the workout off the strong lifts website you can go here-http://stronglifts.com/free-stronglifts-5x5-report/

Please be advised if you would like your free template you will have to complete a short survey and sign up for email updates as well, if you don't want to do this, then feel free to just copy what I have here in this article and plug in your own weights.  The website stronglifts.com is an excellent resource and I encourage my readers to check there for awesome articles and tips on form and troubleshooting.  I will do my best to create an extensive archive here on this site, but just know stronglifts has been up and running for over 4 years and has a plethora of lifting information that goes into much more detail than I am able to bring to the table.

Squat info-http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
Bench Press info-http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
Overhead press info-http://stronglifts.com/how-to-overhead-press-with-correct-technique/
Deadlift info-http://stronglifts.com/how-to-deadlift-with-proper-technique/
Bent over row info-http://stronglifts.com/how-to-master-barbell-row-technique/

Please check out the links above, read them and watch videos to ensure you use proper form.  Proper form is absolutely essential to avoid injury and promote the full range of benefits from this type of training.  If you are considering investing the time to improving strength and doing this program please at least take the time to check out some of these great resources and read a little bit on the topics.  Feel free to leave any comments or questions you might have about anything in this program.  There is an excellent source of knowledge in stronglifts website as well, but I would be more than happy to answer any questions here on the blog.  Please pass this article on if you think it could help someone!

Please take a few seconds to check out my new website Http://www.makeyourbestself.com
Facebook.com/makeyourbestself
Twitter.com/makeyourbstself
Pinterest.com/makeyourbstself
https://plus.google.com/u/0/b/113131083653805577438/113131083653805577438/about/p
https://www.youtube.com/channel/UCh9p6_fqUbm6DAMvU32EUbA

Read More

H.I.I.T. me til it hurts.

What is H.I.I.T, and why would I want you to do it til it hurts anyway?  H.I.I.T or high intensity interval training (also often called tabatas in the BJJ community), are very high intensity workouts consisting of extreme workloads paired with rest periods.  Many studies have shown these workouts while taking less time than a moderate paced workout, can drastically improve cardiovascular capacity very rapidly.  These workouts consist of a warm up period followed by a short high output exercise, followed by short moderate output rest period then this is repeated between 6-8 times and followed by a short cool down.  These workouts generally last no more than 20 minutes much shorter than the standard 30 minute moderate pace workout that is often promoted for building endurance.  There are several different types of this training and the exercise can be anything you can perform at a very high intensity for a short time including but not limited to: running, swimming, biking, rowing, and stair climbing.

Tabata Method
The tabata method is based off of a popular study from 1996.  The participants engaged in workouts consisting of 20 seconds of very high intensity exercise (at max effort), followed by 10 seconds of rest, then repeated for 4 minutes or 8 cycles total.  The study paired the results of this group who exercised 4 days per week with the tabata method, with a group who did steady pace training four days per week.  At the end of the study the results were astounding, not only were the results similar but the group who did tabatas had a slightly higher increase in V02 max, and they also gained anaerobic benefits from their training including increased lactic acid threshold.

Doing tabatas only 3 days per week for 2 weeks in some studies have shown up to a 10% increase in endurance and cardiovascular capacity.  The basic premise of this method of training is high intensity workload, paired with rest periods.  I have performed the tabata method with a lot success in my own training.   I have done variations of H.I.I.T.  including, 15 seconds of work at max effort and 45 seconds of light jogging about 45% effort for 6-8 repetitions, and 30 seconds of work at max effort and 1.5 minutes of light jogging about 45% effort for 6-8 repetitions.  I have experienced similar results from all forms of HIIT.

HIIT has been shown to be superior to moderate intensity exercise in may ways including that it: burns more body fat, raises testosterone levels, decreases muscle breakdown and cortisol levels, raises metabolism for up to 24 hours after exercise, is shorter in duration, raises lactic threshold, and is more effective at increasing endurance for athletes or people who are already highly trained.  HIIT is extremely intense and I only use it when I am preparing for a competition as it puts tremendous strain on your body.  It is recommended to perform hit 3 days per week for at least two weeks, and then it can be reduced to 2 days per week for maintenance.  Continous use of HIIT or tabatas without adequate rest in between sessions may increase the risk of injury and overtraining.  Whether you are looking to lose weight, build muscle, look better, or increase performance I highly recommend trying tabatas, you will be amazed at the immediate effects of this type of training on your performance or goals.

Read More